Ambiri a margarine sali abwino kuposa thaneri pambuyo pake
Ngati mukuyang'ana makasitomala anu ndipo mutasintha mofulumira kuchokera ku mafuta mpaka ku margarine, mwinamwake mwamva mphekesera za izo zomwe zingakhale zoipitsitsa kwa thanzi la mtima. Nchiyani chimapereka? Musanayambe kukhumudwitsa manja anu, apa pali zomwe kafukufuku akunena za kufalitsa bwino kwambiri pa chakudya chanu chamadzulo. Koma poyamba, mbiri yaing'ono pa mkangano wa batala-vs.-margarine.
Butter Vs. Margarine
Buluu, lomwe limatetezedwa ku America kwa nthawi yaitali kuti likhale lokoma kwambiri, limawonjezera pafupifupi chakudya chilichonse, limasonyezedwa kuti likugwirizana ndi chiopsezo cha matenda a mtima chifukwa cha mafuta okhutira. Ndi pamene margarine inakhazikitsidwa monga choloweza mmalo. Zopangidwa kuchokera ku mafuta ophikira monga canola, zipatso za kanjedza, ndi soya, margarine inayesedwa ngati njira yowonjezera yomwe imafalitsidwa ndi zakudya zopatsa thanzi ndi ochita kafukufuku-kutanthauza kuti, mpaka zoopsa zake zitadza. Ngakhale kuti mafutawa ndi ochepa ndipo alibe mafuta a mafuta m'thupi, margarine ambiri amakhala ndi mafuta ambiri, omwe amachititsa LDL kapena cholesterol "choipa" komanso HDL kapena "wabwino" cholesterol.
Mafuta otchedwa Margarine vs. Mafuta Okhutira M'tchire
Mafuta osatchulidwa mu margarine ambiri amapanga njira yotchedwa hydrogenation, yomwe imayambitsa mafuta oopsa. Mafuta otentha amatulutsa LDL kapena cholesterol "choipa" kuposa mafuta odzaza. Mafuta omwe amatenga mafuta ndi omwe amachititsa margarini kukhala osasinthasintha pa firiji.
Gwiritsani margarines, mtundu wovuta kwambiri, uli ndi mafuta ovuta kwambiri-ndipo adagulitsidwabe lero ngakhale titadziwa zomwe zimawavulaza.
Zotsatira kuchokera ku maphunziro a zachipatala zikuwonetsa kudya mafuta opangidwa ndi anthu opangidwa ndi 28 peresenti yowonjezera chiopsezo cha imfa kuchokera ku matenda a mtima ndipo 34 peresenti yowonjezera ngozi ya imfa yonse.
Si Margarine Wonse Amene Analengedwa Ofanana
Zakudya zopangidwa ndi margarine zosavuta komanso zamadzimadzi zambiri zimakhala ndi mafuta ochepa kwambiri kuposa mafuta osungunuka, ndi mafuta odzaza ndi mafuta omwe sakhala ndi mafuta. Mukhoza kudziwa kuti mafuta omwe amagwiritsa ntchito margarine amatha bwanji. Zomwe zimakhala zotentha kwambiri kutentha, zimakhala ndi mafuta ambiri kuposa omwe amabwera mu kabati, zomwe nthawi zambiri zimakhala zocheperapo. Mosasamala kanthu, zosankha zabwino kwambiri zili ndi mafuta. Fufuzani malemba-ngati mafuta ochepa a hydrogenated alembedwa, ndi bwino kupeĊµa.
Zosankha zina zatsopano monga Benecol ndi Smart Balance HeartRight, komabe, zimapindula ndi sterols zamasamba, zomwe zimayambitsa kuyamwa kwa kolesterol ndipo zingathandize kuchepetsa ma LDL. Izi ndi zosankha zabwino ngati mukuyesera kuchepetsa LDL yanu.
Fufuzani malemba anu a chakudya kuti musankhe mwanzeru.
Kodi Muyenera Kupitanso ku Chophimba, Ndiye?
Buluu amabwera mu mitundu ikuluikulu iwiri: ndodo ndi kufalikira. Amaphatikizapo mafuta odzaza ndi kolesterol. Ngati muyang'ana ma tebulo opangira mafuta, supuni imodzi, yofanana ndi kapu ya mafuta pa chimanga chanu, ili ndi theka la mafuta okhutira ndi mafuta m'thupi tsiku lililonse.
Mfundo yovuta: N'zosavuta kulowa m'dera loopsa ndi batala, monga momwe mumadziwira ngati mwakhala mukuwombera ena mumtsuko wa ma popuni otentha kuchokera ku microwave.
Supuni imodzi ya batala imakhala pafupifupi mamiligalamu 30 a cholesterol ndi ma gramu asanu a mafuta odzaza; ndalama zambiri zomwe zimaperekedwa tsiku lililonse ndi 200 milligrams ndi milligrams 10, motero. Kuonjezera apo, chifukwa mitundu yonse ya mafutayi imagwirizanitsidwa ndi kukweza mafuta m'thupi komanso matenda a mtima, batala amalimbikitsidwa kugwiritsa ntchito pang'ono.
Popeza batala imachokera ku mkaka, ngati sikuti imakhala yamoyo kapena imatchulidwa kuti ndi yopanda mphamvu yamadzimadzi (RGBH), ikhoza kukhala ndi rGBH.
Izi zikhoza kuvulaza ng'ombe ndipo chigamulo chikudalibe ngati chimavulaza anthu kapena ayi. Kuwonjezera apo, batala kuchokera ku ng'ombe zodyetsedwa bwino ndi omega-3 fatty acids, omwe ndi ofunikira ku thanzi la mtima, kuupanga kukhala wathanzi kuposa wamtonda wambiri wogulitsidwa kuchokera ku nyama zomwe zatulutsidwa. Ngati mukufuna kutentha mafuta nthawi zina, yesetsani kupeza malo abwino kwambiri.
Zosankha Zapamwamba
Zosankha zabwino kwambiri zamtima sizili mafuta kapena margarine, koma mafuta a azitona, mafuta a avocado, ndi zina zomwe zimafalitsa masamba. Mu zinthu zophika, ganizirani mmalo mwa mavitamini, nutters, kapena squash purees. Sungani chidutswa chanu cha mkate mu mafuta ena a azitona. Gwiritsani ntchito mafuta a popu ngati mafuta ophika pamene mukuwombera kapena kuthirira masamba. Ngati mutagwiritsa ntchito margarine ngati chakudya chofalikira, yang'anani mabaibulo ofewa omwe ali ndi sterols chomera ndipo palibe mafuta a hydrogenated. Ndipo batala, malinga ngati mulibe cholesterol chokwera, mungasangalale nazo nthawi ndi nthawi.
Zotsatira:
Kachilombo cha Cleveland: Mafuta Achidakwa, Mafuta Osakhutira Okhudzana ndi Mavuto a Zaumoyo (2015)
Harvard Healthbeat. Butter vs. Margarine.
> Hebeisen DF1, Hoeflin F, Reusch HP, Junker E, Lauterburg BH. Hebeisen DF1, Hoeflin F, Reusch HP, Junker E, Lauterburg BH. Kuwonjezeka kwa omega-3 mafuta acids mu mkaka ndi pulete wolemera wa plasma wa ng'ombe zonenepa. Zakudya za Int J Vitam. 1993; 63 (3): 229-33.